3-Minutes-Or-Less Quick and Easy Vegan Meals, Snacks, and Desserts That You Can Enjoy Over and Over Again
More people are turning to having vegan diets, for several reasons:
• They incorporate whole foods, such as fruits, vegetables, and whole grains.
• They are free from animal cruelty
• They help the environment
One of the biggest hurdles people have with trying vegan diets, seems to be they think they aren’t full of flavor, like having meat products. While this can be true with some items, there are many vegan dishes you can have that taste good, and are filling. I am currently following a vegetarian diet, which also includes dairy, but I mainly follow a vegan diet.
Vegan meals can also be easier to prepare, since some of them don’t require many different ingredients, or steps to make. Here are some quick and easy, good-tasting vegan meals, many of which I prepare a lot, that you can make in 3 minutes or less, that are healthy, as well:
Breakfast
Fruit Smoothie: Mix and Match Dairy-Free Milk and Fruit Choices
Dairy-Free Milk -
Naturally Flavored Almond Milk
Naturally Flavored Soy Milk
Frozen Fruit
Blueberries, Strawberries, Mango, Pineapple, Banana
Vegan Protein Powder (Optional)
Water
Mix in Blender for 30 seconds, and serve.
Lunch and Dinner
Mix and Match Bowl: Balance 1 Carbohydrate, 2+ Veggies, 1 Protein, and 1 Dressing For Each Meal
Carbohydrates:
Pasta (boil and prepare a large bowl to portion for individual meals later)
Whole Grain Penne
Whole Grain Rotini
60 Second Microwaveable
Whole Grain Brown Rice
Quinoa
Veggies:
Artichokes, Olives, Mushrooms, Broccoli, Bell Peppers, Avocado, Pico de Gallo
Lettuce
Romaine
Spring Mix
Spinach
Kale
Protein:
These are microwaveable, or grill:
Meat Substitutes
Plant-Based Burger
Cut the burger into small pieces to mix in a bowl, or use:
Meatless Grounds
Plant-Based Chick’n Nuggets or Tenders
Beans
Black
Pinto
Kidney
Garbanzo (Chick Peas)
You can use half of a can of beans for one meal, and save the rest for later.
Dressing:
Vegan Dressings (2 Tablespoons):
Ranch
Bleu Cheese
Caesar
Balsamic Vinaigrette
Olive Oil and Vinegar
In addition, here are some vegan snacks and desserts that you can unwrap or open, and enjoy, right away:
Snacks
Chips
Baked Tortilla Chips (Have with Salsa)
Organic Potato Chips
Organic Grain-Free Chips
Nuts
Lightly Salted Mixed Nuts
Naturally Flavored Peanuts
Desserts
Organic Granola Bars
These meals, snacks, and desserts can be naturally low in saturated and trans fats (check the labels), with healthy amounts of protein and fiber. The meals are easy to prepare in minutes and enjoy, but there are many additional different types of dishes, snacks, desserts, and drinks that someone following a vegan diet can choose from. For more choices and information, you may want to check out these websites:
https://www.forksoverknives.com (promotes a whole food, plant-based diet - may not be completely vegan)
Warning: Vegan food sources are naturally lacking in Vitamin B12, so it is essential to take a Vitamin B12 supplement, or use Vitamin B12 fortified foods and/or drinks, if you are following a strictly vegan diet, or you may incur serious bodily damage. Learn more, here.
You should consult with your doctor, before following any type of diet or health regimen, in order to take your specific health and nutritional needs into consideration.
Read how you can incorporate a healthy diet with fitness and wellness, to enjoy better overall health!